Hey guys, it's Coach Luke. Here's some solo BJJ movement drills and strengthening exercises you can do at home. Try to do 20 reps of each, repeat 3 times total and try to do it at least 2 days a week. I hope you like it and feel free to message me with any feedback or questions.
Here's some more detail on the Jiu Jitsu exercises:
- Triangle Lifts: Try to lift your hips off the mat as high as possible. As you get stronger try to hold the position longer and return your hips to the mat slower.
- Alligator Walk: Chest down, head up. Drop the side of your hip.
- Sit Out: Start in 4 point position, look up as you kick through.
- Back Roll to Double Leg Come Up: Roll over your shoulder, not your neck. Bring heel to your butt, come up to one knee and thrust hips forward.
- Wall Hip Lifts: Don't sit too far from the wall. Lift your hips as high as possible.
- Wall Guard Retention Drill: Switch from hip to hip, elbows tight.
- Bridge to Turtle: Bring feet close to your hips, bridge high as possible, one hand reaches across, the other touches your foot. End in proper turtle position, blocking opponent's hooks.
- Hip Escapes: Hips off the ground, scoot your butt out as far as possible.
- Break Fall to Technical Standup: Tuck your chin, don't post your hand or elbow. Slap the mat, proper technical standup ending with both hands up. (Skip if you don't know how to break fall properly)
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